Comparing Nutrients in 14 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Almonds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	47% 15g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	51.3% 8.7g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	212% 154g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.6% 0.44g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	116% 44g	131% 49.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.7% 167μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	99% 7.9mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 234mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	2.66% 99g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Almonds:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have more Vitamin K than Almonds.
• While Almonds contain 4.6 times more Vitamin B2, 2.5 times more Vitamin B3, 7.2 times more Vitamin B6 and 43.4 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Almonds:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 3.1 times more Selenium and 290 times more Sodium than Almonds.
• While Almonds contain more Calcium, 5.8 times more Copper, 1.9 times more Iron, 8.7 times more Magnesium, 8.2 times more Phosphorus, 5.1 times more Potassium and 6.8 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.

Comparison of macro-nutrients per 14 ounces:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 128 times more Omega 3, 2.9 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 5.2 times more Fat, 1.4 times more Saturated Fat, 5.6 times more Omega 6 and 7.6 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Almonds have similar amounts of Fiber per 14 oz.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.